2019-12-20. Péntek

Wu: Gymn + wrist & elbow mobility A:3 rds 10 scapula push up to downdog 10 face pull Y press with easy band 10 frog jump 10 shoulder taps hs hold position B: 8min open hswlk practice rx:4 rds obstacle hswlk ( last 4 week ) C: Otm 30’  – 8-10 burpee box facing jump…

A) gymn + AMRAP 5′ 3 strict press @empty bar 5 down ups 7 V ups 9 back squat @empty bar 3 btn strict press B) Max reps of def. Strict HSPU (From 2*15/10 kg plate), then 2 sets from the ground : add 1rep to the last weeks score C) 4*4 Power Snatches ,…

A) gymn + AMRAP 6′ 3 walk outs 6 crab & reach 9 jumping squats 20 SU B) EMOM 9′ Push Jerk triples @ 70% C) Front squat 3 * 3 @ 85% D) 3 ub sets of: 15 butterfly C2B 12 butterfly pullups 9 T2B E) E30″ for 7′ 1) 30 DU’s 2) 10…

A. Warm-up: Gymn. + 2 sets of: 400m Run 20 Lateral box steps @ 60/50cm  10 Down-ups   B. 5 Rounds for time:  200m Run  15 Box jump-overs @ 60cm  TC: 15’    Rest 5:00   C. 5 Rounds for time:  400m Row  15 Wall ball @ 9/6kg  TC: 15’    D. Accessory: 30s. Dead…

A. Warm-up:  10 Inchworm  10/10 Single-Leg RDL  20 Hip thrust on floor  10 V-ups  10 PVC pass throught  x 3 sets    B. For time: TC: 20’  400m Run  3 Legless Rope climb  7 Squat snatch @ 80/50kg *Open: 50/30kg + Regular rope climb    C. Squat Snatch @ heavy single!    D. Deadlift  3×10…

A) gymn + games B) „The Seven” Seven rounds for time of: 7 Handstand push-ups 60/40kg Thruster, 7 reps 7 Knees to elbows 110/70kg Deadlift, 7 reps 7 Burpees 7 Kettlebell swings @32/24 7 Pull-ups C) acc. 50 reps: – pallof press – banded pull apart